Strength:
Box Squat
8-6-5-5-5-5
15-20 sec Isometric Top of Pull Up Hold After Each Set
Conditioning:
3 min AMRAP
20 Goblet Squats ( 32 / 24)
15 SDLHP
Max Box Jump
1:00 Rest
3 min AMRAP
20 Box Jumps
15 Goblet Squats
Max SDLHP
1:00 Rest
3 min AMRAP
20 SDLHP
15 Box Jumps
Max Goblet Squats
Endurance
Part 1
Tabata Workout x2
Tabata 1 - Shuttle Run (10M)
Tabata 2 - Burpees
Target - 60-90M Run
8-12 Burpees
Part 2
For Time
50 1 Arm DB Lunges
40 DB Snatch
30 Toes To Bar
20 Roll Up Box Jump
10 D-Ball Over Shoulder
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